Table of Contents
What is the difference between a muscle roller stick, a massage stick and a foam roller?
These 3 separate categories are all products that can help to massage muscles, and all give you the same benefits of other types of massage – relaxing tight, sore muscles; releasing trigger points; improving flexibility; and increasing blood flow to the massaged area. The main differences between them are what they are made out of and their shape.
  | Muscle roller sticks are modern and man made. They have handles and are made of a combination of materials. They often have a textured surface with soft bumps or spikes to press into the skin and muscles. They usually have moving parts that roll over the skin as you use it to press up and down the muscles. A few models are handheld foam rollers, but most of them are not made of foam. Scroll down to see our top pick Muscle Roller Sticks. |
 | Massage sticks are often natural and rustic, made out of wood or bamboo. Their smaller size makes them more portable and effective at targeting specific tenders spots. Sometimes the term 'massage stick' is used to refer to massage roller sticks, but a massage stick doesn't necessarily have any 'rolling' moveable parts on it. |
 | Foam rollers are made of foam, are cylindrical in shape, and are usually larger in size, typically 7" in diameter. They are good for covering large areas such as legs and back muscles. |
Scroll down for more FAQs on the benefits of roller sticks and how to use them.
Our top picks
Best massage roller stick – Elite Sportz Massage Roller Stick
It is 18″ long, which is the standard length for massage roller sticks. The handles are 4 inches each and the rolling area is 10 inches.
Comes with a money back guarantee.
Best textured muscle roller stick – Gaiam Restore Pressure Point Massager
The ergonomic handles provide added comfort and control, and allow you to get to parts of your body you couldn’t easily reach with a single massage ball. Plus, the handles allow you to use it in any position, such as sitting, standing or squatting. Whereas, to get a good effect with a single spiky massage ball you usually need to use your body weight to press the ball against the floor or a wall.
At 18″ long and .55lbs the Restore is still light and portable so you can take on the road with you. It comes with a downloadable massage guide to help you learn to use it most effectively.
Tip: try rolling it lightly around your head and face. I find the tingly sensation very soothing and relaxing, and it can help ease a tension headache.
Best handheld foam roller – TriggerPoint GRID STK Handheld Foam Roller
Compared to a regular foam roller, using a foam roller with handles can give a more intense and even pressure on your muscle tissue. It allows you to have more control of the massage so that you can accurately target specific spots.
The AcuGRIP handles are very ergonomic and comfortable to hold. The bumps on the handles also double as a massage tool in their own right. They are designed to mimic the pressure of a massage therapists thumb and provide targeted relief to deep tissue muscle knots.
I recommend this design of roller over the designs that have a ‘smoother’ or ‘flatter’ shape, because the extra bumps and contours provide a greater level of stimulation.
Dimensions: 21″ long and less than 2.5″ around.
FAQs on massage roller sticks
What are the benefits of massage sticks over other types of muscle rollers?
The shape of a muscle roller stick, along with handles, allows you to get into angles and positions on your body in a different way to a foam roller. The handles make massage easy to perform on yourself. If you (or a friend or partner) are feeling generous, you can also use a muscle roller stick on another person. Foam rollers can’t do that because they rely on you pressing your body weight into them.
Compared to regular foam rollers, roller sticks are compact, lightweight and portable. You can keep one in your gym bag and take it with you wherever you work out. Or keep it in a desk drawer and help work out your tired back muscles caused from sitting all day in an office.
While a regular foam roller usually requires you to lie on the ground to use it, a muscle stick can also be used standing, sitting, kneeling or crouching. You can even use it in tight spaces, such as in the car when you’re on the way home from a running event. Instead of using the pressure of your body weight on the ground, use your arms to provide the amount of pressure you want.
How do you use a muscle roller stick?
- Hold the handles at each end of the stick.
- Press the middle of the stick against a muscle, such as the quadriceps, and press down. Use whatever pressure feels good to you. When you’re beginning start with a little pressure and as your muscles loosen up increase the pressure.
- Push the stick back and forth along the muscle so that it glides smoothly over the body while also pressing down into the soft tissue.
- When you get to a particularly tender point caused by a muscle knot, you can pause on that area and give it some extra attention. Experiment with moving your hands at different angles to get into the muscle more thoroughly.
What can you use a massage stick on?
Good things to use a massage roller stick for include:
- tight calves, hamstrings or quadriceps.
- tense shoulders, neck and back muscles.
- sore feet, such as for plantar fasciitis (massaging calf muscles can also help with this). (Though a massage ball may be better for this.)
- tight IT band in legs.
If you want something a little softer and/or bigger than a muscle roller stick try a foam roller instead.